Jump on board and get the ultimate summer body!
Whether you’ve been working hard all winter or you’ve just decided to get fit for the summer now, this bootcamp workout will give you all the benefits including a better health and a sexy body just in time to ditch the clothes and hit that beach. What’s really great about this bootcamp is that it’s quick, simple and really efficient.
It comprises of bodyweight exercises which are actually a great way to build strength, endurance and lean muscle tissue. They are the perfect workout for beginners as well as advanced lifters. The obvious advantage is that they require no equipment and can be performed anywhere. Here are a few examples.
1. Push Ups
A simple but timeless classic. Push-ups are essential for building a big chest, delts and triceps. Master this move and it will yield the same benefits as the bench press.
*When down on the ground, set your hands at a distance that is slightly wider than shoulder-width apart. Depending on your strength and experience, your hands should be angled in a way that feels comfortable.
*Your feet should be set up in a way that feels right and comfortable to you. For some, that might be shoulder width apart. For others, it might be that the feet are touching. Generally speaking, the wider apart your feet, the more stable you’ll be for your push ups.
*Your body should form a straight line – from the top of your head down through your heels. Your butt shouldn’t be sticking way up in the air or sagging.
2. Spiderman Push Ups
Start in a pushup position. As you lower yourself pull one knee toward the same side’s elbow. As you rise bring your leg back. Repeat on the other side and continue alternating. Try 6 sets of 10 reps each side.
3. The Plank
It builds shoulder stability and endurance of the abs, lower back, shoulders, neck, and legs. Simply lay on your stomach, lift your body up so that it’s resting on your forearms, which are flat on the floor, elbow directly under shoulders and your tiptoes. Remember your body should form a straight line – hips in line with straight back and head in line with the body. Stay in this position for as long as you can. The recommended amount of time is between 30 and 90 seconds. Repeat at least three times.
4. Glute Bridge
This exercise works your glutes for a firm, shapely booty. Lie on your back with your knees bent and feet resting on the floor. Lift your bottom off the ground so that your body from your knees to your chest forms a starght line. Hold as long as you can, return to starting position and repeat at least 20 times.
5. Split Squat
Excellent for strengthening your quads and legs overall. Stand in front of the bed or chair and rest the toes of one foot behind you, on the bed. Squat down on the other leg keeping your knee directly above the ankle. Repeat 20 times for each leg. Perform at least 3 sets.
These are just a few out of hundreds of body weight exercises that can be performed anywhere even when you’re traveling, so try them out and stay fit at all times!